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Plyometrics - Explore your power

The method of training aimed at enhancing the explosive reaction of the individual through powerful muscular contractions as a result of rapid eccentric contractions is what is termed as plyometrics. For time immemorial long jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. It was in recent years this distinct method of training assumed the name plyometrics.

When a muscle is stretched (eccentric contraction), much of the energy for the action is wasted as heat. But some of this energy can be stored by the elastic components of the muscle. This stored energy can be utilized by muscles only at a subsequent contraction (concentric contraction), that too at the shortest possible time. Termed frequently as the stretch shortening cycle, it is the underlying mechanism of training in plyometrics.

Specificity is the watchword of any conditioning program in polymetrics. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition, athletic item, or games.

The choice of exercises within a session in plyometrics and their order should be planned. A session could begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps). It should work through exercises that develop concentric strength (standing long jump; high hurdle jumps), and end up with training for eccentric strength (higher drop jumps).

Before plyometric training a thorough warming up is necessary. Emphasis should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should also follow after each session of the training.

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